Irritable bowel syndrome or IBS is a digestive disorder that affects between 25 and 45 million people in the United States alone. This condition commonly causes symptoms such as abdominal pain, cramping, gas, bloating, and diarrhea or constipation. For the most part, symptoms are mild and manageable, but IBS is a chronic condition that has no cure.
With diet and lifestyle changes, most people with IBS are able to manage their symptoms. By avoiding certain foods and controlling your stress levels, you could go symptom-free for weeks, months, or years at a time. Unfortunately, however, most IBS sufferers experience flare-ups from time to time. Here’s what you need to know about relievingIBS symptoms quickly.
What Triggers IBS Symptoms?
Irritable bowel syndrome affects each individual differently. The underlying cause of the condition is unknown, though factors thought to play a role include abnormal muscle contractions in the intestines, nervous system abnormalities, viral or bacterial infections, childhood stress, and changes to the microbes in the digestive system. Women under the age of 50 and individuals with a family history of digestive disorders may have a higher risk for developing IBS.
While the role food allergies play in causing or triggering IBS isn’t fully understood, most people with the condition are able to identify certain foods that seem to make their symptoms worse. Wheat, dairy products, citrus fruits, cruciferous vegetables, beans, and carbonated beverages are common triggers. Many people also experience worsening symptoms during periods of heightened stress.
7 Ways to Relieve IBS Symptoms Quickly
The key to managing IBS is to identify the foods and beverages that trigger your symptoms. This may involve going on an elimination diet and introducing potential triggers individually to gauge your body’s reaction. Once you know what triggers your IBS, all you have to do is avoid those things. Unfortunately, it’s easy to slip up and symptoms can come on quickly if you do.
Here are 7 things you can do to relieve pain from IBS quickly:
1. Try an OTC supplement.
When it comes to quick relief from IBS symptoms, targeted over-the-counter supplements may help. Gas-relieving products are easy to find at your local grocery store or pharmacy, for example. If you’re experiencing stomach pain due to trapped gas rather than abdominal cramping, try simethicone, the active ingredient in Gas-X®. If you prefer natural remedies, a few drops of peppermint oil in a cup of tea may reduce muscle spasms and cramping.
2. Apply a heating pad.
The application of heat is an effective way to ease abdominal pain caused by a variety of things, including IBS. The key is to apply a low level of continuous heat. If you suffer from frequent IBS flare-ups, it may be worth investing in an electric heating pad. You can adjust the desired level of heat and you don’t have to worry about it cooling off. A hot water bottle may be a safer option for overnight use, or you can try sports creams that deliver a warming effect.
3. Brew a cup of tea.
There’s something soothing about sipping a hot cup of tea and certain types of tea may even help with your IBS symptoms. Peppermint tea has been known to ease symptoms of digestive upset such as bloating, gas, and indigestion. Anise tea may help relieve constipation and lemon balm tea can help relieve gas and bloating. Both fennel and chamomile tea can be soothing as well, but they may not be a good idea if you’re following a low FODMAP diet to manage your IBS.
4. Eat light, healthy foods.
When your stomach is bothering you, it’s important to take it easy. The last thing you want to do is put more stress on your digestive system. Stick with foods that are light and healthy – things like broth, steamed vegetables, or lean protein like chicken or turkey. Once your symptoms have eased, you can slowly resume your normal dietary habits. Just be sure to avoid your triggers.
5. Try meditation or deep breathing exercises.
Though stress is not a cause for IBS, periods of heightened stress can increase your risk for flare-ups and may make your symptoms worse. When you’re experiencing IBS flare-ups, it may help to calm your mind and body with some meditation or deep breathing exercises. Pain tends to trigger anxiety, so making an effort to calm yourself down may help ease your pain. You can find meditation guides online as well as videos or recordings to walk you through some deep breathing exercises.
6. Go for a walk.
When you’re in the throws of an IBS flare-up, all you want to do is curl up on the couch. If you’re able to motivate yourself to get up and get moving, however, you may find being active yields some degree of relief. Mild exercise can be effective for relieving gas and diarrhea. In the same way IBS sufferers need to identify their individual triggers, however, you may need to do a little experimentation to see what forms of exercise help ease your symptoms and which ones tend to aggravate them.
7. Give hypnotherapy a try.
Though it may sound strange, hypnotherapy is a fairly common treatment for IBS. In fact, a 2021 review of over a dozen research studies confirmed that hypnotherapy is “consistently effective for IBS.” Hypnotherapy can be used to treat a wide variety of disorders, including digestive disorders, but it is most effective with ongoing treatment – you need between 6 and 12 sessions to see results. If you’re not already undergoing hypnotherapy for IBS, this option may be less effective for immediate relief.
You know your body better than anyone, so it’s your responsibility to take care of it. Making an effort to identify your triggers enables you to avoid them in the future and, in doing so, avoid IBS symptoms. If you experience recurrent abdominal pain, don’t assume it’s merely a flare-up. Ongoing abdominal pain should be evaluated by a doctor, as it could be an indicator of a serious health problem.
